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THE DUFFEL BLOG PRESENTS: Your CrossFit WOD

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You’ve been asking for it, and now its here. The Duffel Blog has finally become part of the grind, and we are proud to introduce our own CrossFit hero line-up. These routines are named after military members who died performing CrossFit at their local boxes. The workouts of the day (WODs) are the very workouts that killed them.

First in your WOD box line-up is Lance Cpl. Rio from 29 Palms, California. The Metcon portion of the WOD is meant to be done unbroken and unscaled. For the strength portion, we stress proper form. Keep your toes 180 degrees from each other and ensure that your back has a nice rounded arch at the end of the lift. This might feel off balance, but that’s what a violent kip is for.

Since we are going heavy today, it is advised to forego the warm-up and get after it. You’ll need all your strength to master this challenging and rewarding WOD.

Buy in: Lunging front rack dumbbell twists.

Metcon: 6 rounds for time
10 Meters down and back front squat long jump suicide squads
3 Strict inverted Turkish bear complexes
8 Kipping pelvic thrusters
24 Kettle bell wall balls at 10 feet
10 Second rest

Then Strength:
Find your 1 RM of kipping sumo deadlift overhead snatches.

Buy out: $240

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